Training notes:
-Reset each rep and focus on good positions in the dip and drive – as well as excellent bar path.
-We’ve been doing a lot of work on the dip position, so try to translate that into more maximal lifting.

Record heaviest weight lifted.

B. 15 min AMRAP:
4-8-12-16… goblet squats
4-8-12-16…bike/row calories

Training notes:
-DB snatch weight should be moderate so that you can cycle it consistently.
-Choose a bike or row pace that allows you to move consistently on the DB snatches.

Training notes:
-Reset each rep and focus on good positions in the dip and drive – as well as excellent bar path.
-We’ve been doing a lot of work on the dip position, so try to translate that into more maximal lifting.

Training notes:
-Starting barbell weight should be somewhere between 50-60% of 1RM. Adjust weight so that you can get 7+ rounds completed.
-Set up plates ahead of time so you can easily add to the bar as you go.

Training notes:
-Prioritize capacity in strict work over capacity in kipping
-Practice initiating with the scapula, maintaining good eccentric control, mixing grips, etc.
-Can start to work on more advanced skills like butterfly/chest-to-bar/etc.
-Hopefully the process of working on the same skills for a few weeks in a row has resulted in improvements moreso than always varying what we’re doing for skill work.

Training notes:
-The work over the last several weeks should give you an idea of how to pace your efforts here.
-There is a trade-off between not wanting to go out too hot and wanting to give yourself time to accumulate reps on the DB snatch. Use your intuition to find the right balance.

Record total reps completed – and record the splits for each round in training notes.

Training notes:
-The rest between supersets should allow recovery to go heavy on all sets, but there may be some accumulated fatigue.
-Pause one count on the chest in bench press and one count on the ground in Pendlay row. This will make each of these lifts a bit more of a “grind” than if there were no pause.
-Last time we did sets of 4. Go slightly heavier for sets of 3 than for sets of 4.

Record top weight lifted for each movement – and record all weights used in training notes.

Training notes:
-The rest between supersets should allow recovery to go heavy on all sets, but there may be some accumulated fatigue.
-Pause one count on the chest in bench press and one count on the ground in Pendlay row. This will make each of these lifts a bit more of a “grind” than if there were no pause.
-Rather than doing the same number of reps for each set, we’re now decreasing reps and building in weight per set. You should have an intuition

Record top weight lifted for each movement – and record all weights used in training notes.

Training notes:
-We’re moving into more higher turnover versions of the strict muscle endurance work we’ve been doing by incorporating kipping and burpees. Hopefully you’ve learned something from the strict work and are able to apply it to this piece with more dynamic contractions.

Record total reps completed – and record fractioning strategy and pace on cyclical pieces in training notes.

Training notes:
-This is a variation of the “Triple Three” event that has been tested at both the CrossFit Games and the Regionals. We are doing burpees without a push-up for the Fitness track to keep this moving in a pretty consistent and aerobic manner.

Training notes:
-This is lower body muscle endurance and accessory work.
-Choose a box height that is at least slightly difficult to step up onto – but don’t go so high that there is sever compensation.
-Lower RDLs to mid-shin – or to the height that you can maintain solid back position in hinging.

Training notes:
-The goal of rotating through these different variations of the snatch is to develop solid motor patterns and movement variability – you should be able to quickly flip back and forth between different versions of snatching if you’ve mastered the skill.

Training notes:
-By working through different variations of the front squat in terms of tempo and positioning, we are training the capacity to control the front squat position in different situations – particularly in terms of how we handle the eccentric portion of the squat and the “bounce” in the bottom.
-Each of these sets should be “working sets” – warm up before starting your set of 7 tempo front squats.
–One and a quarter front squat
-Shoot for heavier than last time (we did more reps last time we did this).

Training notes:
-This is lower body muscle endurance and accessory work.
-Shoot for unbroken sets on the jumping switch lunges for as long as possible.
-Maintain a good position on the DB death march – don’t go so low that you’re rounding.

Record total reps completed and weight used for death march each movement in training notes.

Training notes:
-Snatch/overhead squat weight should be tough but sustainable.
-Bike/row calories should be done with some time to get back to your bar.
-Goal is to train repeatability of a moderately heavy lift under fatigue.

Training notes:
-Prioritize capacity in strict work over capacity in kipping
-Practice initiating with the scapula, maintaining good eccentric control, mixing grips, etc.
-Can start to work on more advanced skills like butterfly/chest-to-bar/etc.

Training notes:
-We’ve been doing similar intervals with 90s of cyclical work and 1 min of mixed work. We’re now doing 2 minutes of mixed work so you may need to adjust your pace accordingly.
-Shoot for quick transitions and unbroken work.

Record average cyclical pace for each interval and reps completed on each interval of mixed work.

Training notes:
-Partners switch as necessary.
-Pace this so that there is minimal attrition between the first round and the last round.
-The best strategy is not necessarily to split the work 50/50. Communicate with your partner and figure out what works.

Training notes:
-Partners switch as necessary.
-Pace this so that there is minimal attrition between the first round and the last round.
-The best strategy is not necessarily to split the work 50/50. Communicate with your partner and figure out what works.

Training notes:
-The first and third AMRAPs will be much higher turnover and should result in you getting much more “out of breath.” The middle AMRAP is more of a grind – pace such that you can maintain high effort on the first and third pieces but still grind on the middle one.
-Choose a heavier weight than you normally do for the wall balls in the second AMRAP.

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